weight training

Spring Into Shape For Summer – Week Eleven

Posted by on May 14, 2018 at 11:00 am

People often become what they believe themselves to be. If I believe I cannot do something, it makes me incapable of doing it. But when I believe I can, then I acquire the ability to do it even if I didn’t have it in the beginning.”  Mohandas Gandhi

We have two weeks left to our Spring Into Shape For Summer Program. But there is NO finish line with fitness so this is just a beginning to your Best Life!

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Spring Into Shape For Summer – Week Ten

Posted by on May 7, 2018 at 1:00 pm

“Wstretch foam roller hipshat you get by achieving your goals is not as important as what you become by achieving your goals”.- Zig Ziglar

We’re honing in on the finish line of our Spring into Shape for Summer Program. But remember with fitness there is NEVER a finish line.  Two weeks left to take everything to the next level.  And just as the quote says above – taking the time to do the things necessary to be your best, says a lot about you as a person!  So stick with it no matter what!

Cardio

This week, try hill training.  It will develop your strength, power and overall fitness.  If part of your program includes walking, running, or cycling, find a short hill (about 100 meters long) and perform 5-10 hill repeats once this week.

 

 

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Spring Into Shape For Summer – Week Nine

Posted by on May 1, 2018 at 10:52 am

We’ve been at this for 2 months now and you should be in better shape and experiencing improved fitness, strength and energy! If you haven’t started yet, go back through prior weeks and start today. You deserve to look and feel your best!

Cardio

Continue what we’ve been focusing on and this week, add 1-2 really long, low intensity workouts.  This type of training will really develop your aerobic fitness.  For example, go for an hour plus walk, hike or bike ride.

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Spring Into Shape For Summer – Week Eight

Posted by on April 24, 2018 at 9:42 am

 “Personal success is never static.  It usually comes in small steps leading to other small steps that lead to broader achievement”  W. Roberts

Past blogs in this series

Cardiovascular Conditioning

This week incorporate a cardio-split workout once or twice.  This means that you workout twice in one day.  So you could, say, get up and go for a power-walk and then later in the evening, go for a bike ride or take a fitness class. This will rev your metabolism and really stimulate great results.

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Spring Into Shape for Summer – Week Seven

Posted by on April 17, 2018 at 10:23 am

“Do not be afraid to demand great things of yourself. Powers which you never dreamed you possessed will leap to your assistance…” O. Marden

Previous Weeks In This Series

Cardiovascular Conditioning:

This week make a commitment to be more active in your life. The International Journal of Obesity released a stat that estimated we expend approximately 500-800 calories less per day than we did a few decades ago based on our sedentary lifestyles. So commit to taking the stairs, walking or cycling to do errands or parking a few blocks from your destination.

 

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Spring Into Shape For Summer – Week Six

Posted by on April 9, 2018 at 1:00 pm

We’ve been getting some nice signs that summer is on the way!  It’s a good time to reassess your goals, monitor your progress and determine if you’re on track.  If you are, great job.  If not, don’t stress about it – just recommit today.

Previous Blogs in This Series

Cardiovascular Conditioning

This week we incorporate cross-training into your workout.  If you’ve been walking to get fit, this week we’d like you to see if you can also include another form of cardio training such as cycling or swimming or fitness classes.  Make sure your weekly cardio training includes 2-3 different types of exercise instead on only one form.

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‘DO THIS, NOT THAT” Doesn’t Work!

Posted by on November 14, 2017 at 3:10 pm

Is High Intensity Training the way to go? Or is Long, Slow Distance Training better? What cardio exercise brings the best results – is it cycling, rowing, running or something else? What muscle conditioning workouts enhance overall fitness best – is it Bootcamp classes, Barre, Yoga, Pilates or traditional weight training?

If someone decides to get fit and commit to an exercise program, there are a ton of options. It can feel like a kid in a candy store so to speak. But there’s only so much time in a week so how do you choose? Here’s some guidelines to help you design a good, solid weekly program that enhances your overall health and achieves optimal fitness. Read more on ‘DO THIS, NOT THAT” Doesn’t Work!…

Why You NEED To Lift HEAVY!

Posted by on October 23, 2017 at 8:09 pm

Many physiologists and researchers considering Strength Conditioning to be the true Fountain of Youth – the magic “pill” to reverse or prevent a significant portion of the aging process.

Many of the changes people experience as they age are due to a loss in muscle mass. So if we can maintain a significant amount of muscle tissue as we age, we can expect to age much more slowly.

Let’s look at some of the research and benefits of strength training:    

Strength training will increase muscle endurance and strength, improve bone density and posture, boost your metabolism, increase functional capacity, improve your blood pressure and blood lipid levels, decrease joint pain and reduce your risk of falling. In addition, muscle looks good and can improve your overall self esteem and confidence. You’ll move with better strength, balance, coordination and agility and your performance in your recreational pursuits will be enhanced significantly. Read more on Why You NEED To Lift HEAVY!…

Mix It Up In The Weight Room

Posted by on August 14, 2017 at 2:00 pm

If you have been doing the same program and the same exercises in the weight room, it’s time to change it up. Although there are a lot of different ways to lift weights, the only perfect resistance program is one that changes. A program that we design today, may be perfect today, but in about 4-8 weeks, it will no longer be as effective.This is due to the Overload Principle – a training principle that you must understand in order to experience ongoing results.

When you first begin exercising, the body is exposed to a stimulus that it’s not used to and it will be forced to respond in a positive fashion by getting stronger and fitter. This is called a physical adaptation, which means that your body has structurally, biomechanically, and physiologically improved. But simultaneous with the physical adaptation is the physical plateau that many people experience. In order to experience ongoing results, the body must be stressed or stimulated to a greater degree than what it is used to. We know that the body needs to be challenged in order to progress. This overload principle can be adhered to by changing your program in a variety of different ways.

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Favorite At Home Exercises

Posted by on December 1, 2015 at 4:13 am

The holidays are upon us making it more difficult to get to the gym. The good news is you don’t need a gym to stay in shape over the holidays! Here’s my list of the most effective at home exercises!

Lunges:

lungebStand in a staggered stance with one leg positioned in front of the other leg.  Keep the front knee over top of the ankle or foot.  Keep the back knee underneath or slightly behind your hips.  Slowly lower the back knee towards the ground keeping the front knee over top the ankle/foot  the entire time. Only go as low as you feel comfortable.  Keep your body weight positioned over the front leg – this is your working leg.  Maintain proper posture and keep your abdominals contracted.  Complete 8-15 reps each leg.  Intermediate:  Same as above but lunge lower.  Advanced – Perform the same exercise as above but start to add resistance by holding weights. Read more on Favorite At Home Exercises…